Protein Calculator

Your details

kg
Goal based uses grams per kilogram for active people; RDA shows the official minimum for your age and sex.
years
Nudges the target within your goal range. More training, more protein.
Adds the extra protein recommended for pregnancy and breastfeeding.
Used to split your daily target into a per meal serving.
If set, shows what share of your calories the protein target represents. 0 = off.
kcal
Lean body mass gives a lower, often more accurate target for higher body fat.
Currency
Daily protein target
96g/day
Lower end88g/day
Upper end103g/day
Per meal24g
Protein per body weight1.37g/kg
RDA baseline (minimum)56g/day
Lower88
Target96
Upper103

Aim for roughly 96 g of protein a day (88 to 103 g).

  • That works out to about 1.4 g per kg of body weight, against an RDA baseline of 56 g.
  • Spreading protein across 3-4 meals of 20-40 g supports muscle repair better than one large dose.
  • Whole foods, eggs, dairy, meat, fish, legumes, tofu, make hitting the target easier than supplements alone.

Next stepAim for your per meal figure at each main meal and check food labels.

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